3 Goals in Warming Up for Peak CrossFit Performance

  2016-12-19 10:00AM
Any good workout begins with a suitable warm-up, with the goal being to prepare your body for the exertion it will go through. When your workout is a CrossFit WOD, it becomes especially important. But how many times have you found yourself going through the motions while daydreaming, or chatting with your buddies? Or rushing through it, eager to get to the “real” part of the workout? If you are guilty of this (and we all have been) it’s time to do a quick review of the why’s and how’s of this crucial step, and how to get the absolute most out of your warm up, every time. Your box should have a prepared warm-up routine that is pre-programmed, well-rounded, and adequate for the fitness targets of the day. Here are a few goals it will help you hit: Goal 1: Elevate body temperature and speed up metabolic functions. A warm-up should elevate the temperature of your muscles and the rate of your heart and breathing, all in order to help the heart deliver more oxygen rich blood to muscles and prepare them for the workout to come. Goal 2: Incorporate stretching and develop critical functions /movements. Stretching shouldn't be overdone, but it is important to get the body ready for the movements the upcoming exercises entail. If you haven’t properly warmed up and stretched your back and hamstrings for example, don’t expect any PR’s on your deadlift for the day. By developing the critical movements you'll perform in your WOD, the body is in a better position to perform those movements with proper form and avoid injury. Overhead squats in the WOD? You should see some unweighted ones on the board for warm-up. If you aren’t comfortable with the form or technique of something on the board (wait, a bear complex-what’s that?) now is the time to address it with your coach. Ideally your coach will already be running through an example of lifts and movements on the board, with instruction on proper form. Goal 3: Work the whole body. It's important to hit all areas of your body before moving onto your WOD. Your warmup should target all regions of the body so that your primary and stabilizing muscles are prepared to support your daily workout. Keep in Mind... The best way to get the most out of your warm-up? Be mindful. Focus on what your goals are, don’t skimp or rush, and listen to what your coach is saying. You’ll be rewarded with better performance and less chances of injury on every workout.


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